Fall Coaching 10

fall yoga adventure irena

Day 10

Happy Shoulders

Perseverance & Commitment


“I’m strong to the finish ’cause I eats me spinach”

Popeye, the Sailor Man


What’s your spinach?

What gets you to show up, do your practice, and stick with it when the going gets tough?

What gets you to the end of your practice?


Here’s a clue:

It’s your why

Why do you practice yoga? 


Is it to feel better? Have greater clarity? Become more flexible? Become stronger? Lose some weight? Tone up? Find inner peace? Taste bliss? Awaken?

All those answers are “right” and you can experience them all by playing yoga. But only one (or maybe two 🙂 ) is what resonates most for you. It’s what creates the drive to open your e-mail, read this message, and play the video.

When you discover your main motivator for playing yoga, it will keep you strong to the finish!

Your WHY is the thing that will get you up 10 minutes earlier in the morning. Drag you off the couch, when you’re tired. Keep you going when you want to quit.

Your WHY will shape your experience and provide a measurement for progress.

Your WHY will define your path.

Take some time and ask yourself, WHY are you practicing yoga? Write it down. Say it out loud to yourself. Tape it to the wall.


Now let’s get ready to play!

Today’s practice will have you holding the poses for one minute. It will get you practicing the art of perseverance.

Remember, if you haven’t connected with your WHY though, you will question why you should persevere. It will be more challenging to know when you need to stick it out and when it’s important to honor your boundaries and take a step back to breathe. Connect with your why and move forward with confidence, you are right where you need to be.


The practice of yoga begins now. 

pumpkin irena yoga


fall yoga adventure irena


fall yoga adventure irena


fall yoga irena


  • Open the shoulders and chest. Hold each pose for one minute.



  • 7 minutes



  • A wall or closed door 🙂


Action Steps:

Schedule Your Practice

Add to Calendar

Fall Yoga Adventure Checklist


Questions? Thoughts?

Spotty Wi-Fi?


Click HERE to open up the pdf with the whole yoga sequence.

You can print it out and use it as a guideline if you can’t watch the video right now.



Click the file above to download the mp3 file or to play it.

Coaching Call

Find previously recorded calls here.

All Calls will be done on Zoom and recorded. So don’t worry if you miss one. If you know that you will be missing a call and have questions, use the form below to send them to me. I will address them on the next call.

The first 1/3 to 1/2 of the call I will share the teaching of the week and the second 1/2 will be devoted to your questions.

Calls will take place on Tuesdays at 9:00 pm EST.

If you have never used Zoom before you will need to download the app to run on your computer, smart phone, or tablet. It’s super easy to do and only takes a minute or two. Go to this link: https://zoom.us/ and get set up. Let me know in the question form below if you have any problems.


Coaching Call Link

Join from PC, Mac, Linux, iOS or Android: https://zoom.us/j/5666936286

Or iPhone one-tap (US Toll):  +14086380968,5666936286# or +16465588656,5666936286#

Or Telephone:
    Dial: +1 408 638 0968 (US Toll) or +1 646 558 8656 (US Toll)
    Meeting ID: 566 693 6286
    International numbers available: https://zoom.us/zoomconference?m=dX196x9zNGrmq4Zx-_lr3MmLFbBxSssd


Coaching Call Dates

* All calls will be at 9:00 pm EST and run for 30-45 minutes.

September 27, 2016 – Kindness to those who are happy. I.33 – the audio for this call did not record. It’s ok 🙂 You didn’t miss a thing. We will make this call up at the end of the fall session. 🙂 

October 4, 2016 – Compassion for those who are less fortunate. I.33

October 11, 2016 – Honor for those who embody noble qualities. I.33

October 18, 2016 – Equanimity to those whose actions oppose your values. I.33

October 25, 2016 – Engage the focus on an inspiring object. I.35

November 1, 2016 – Dedicate yourself to anything that elevates and embraces your heart. – I.39


Missed A Practice?


Week 1

Day 1  

Happy Lower Back – strengthen the Transverse Abdominals to support the back.

Day 2

Happy Lower Back – strengthen outer and inner thighs to support the back.

Day 3

Loving Kindness Meditation

Day 4

Happy Lower Back – strong core yoga flow


Week 2

Day 5

Happy Lower Back – open calves and hamstrings

Day 6

Happy Lower Back –  Open up the thighs and hips.

Day 7

Meditation – Chartres Labyrinth

Day 8

Happy Hippy Jelly Roll Flow – Long Yoga Flow


Week 3

Day 9

Happy Shoulders – Shoulders at the Wall




Thank you for playing with me today!  I’ll see you on your mat!


lotus padmasana beach irena

with love and light,

yoga with irena miller